floFOCUS
06.02.26
pump & sweat
8-min amrap
- 15 kb swings
- 12/10 cal ski
- 9 push ups
8-min amrap
- 8 db bicep curl to arnold press
- 10 db oh tricep ext.
- 12/10 cal row
8-min amrap
- 200m run
- 15 trx knee tucks
- 12 total sprinter sit ups
8-min amrap
- 10 db standing oblique crunch
- 12 total db snatch
- 200m run
06.01.26
Push/Pull
25-min
5×5: back squat @60-65% of 1rm
5×3: sumo deadlift @60-65% of 3rm
optional cash-out: 2-4 rounds
- 10 butterfly sit ups
- 12 total db plank pull through
for time: (16-min)
3 rounds
- 20/18 cal bike
- 10 deadlift
floLEVELs:
- level 1 (135/95)
- level 2 (155/105)
- level 3 (185/125)
05.31.26
HYROX (taper)
for time: (45-min)
3 Rounds
- 1,000m Run (rpe 5)
- 500m Ski Erg (rpe 5)
- 1-2 Sled Push (rpe 5)
- 10 db thrusters (rpe 5)
- 600m Run (rpe 5)
- 500m Row (rpe 5)
- 20 Walking Lunges
- Bodyweight or (30/15 lb db)
- 10 Burpee Broad Jumps
- 20 Wall Balls (14/10)
05.30.26
“You go, I go”
5 rounds
- 400m run (together)
- 30 cal row
- 30 kb swings
- 20 db chest press (floor)
- 20 t2b
05.29.26
Upper
5 sets: @85-90% of 3rm
- 3 push press + 2 push jerk
16-min amrap
- 25 doubles/50 singles
- 20 kb gorilla row
- 15 db push press
- 10 slam balls
optional cash-out
2-4 rounds
- 30 sit ups
- 15 db v-up (in&out)
- 10 db v-up (up&over)
05.28.26
HYROX
2 rounds (e4mom)
- 200m run + 100ft sled pull
- 200m run + 300m ski/row
- 200m run + 25 wall ball
- 200m run + 20 burpees to plate